Build a bigger, more durable engine over twelve structured weeks of classic Sweet Spot Base training, phases one, two and three, designed for riders training 7 to 8 hours a week and fully Zwift and indoor trainer compatible.

WHO IT IS FOR. Time limited cyclists who want a proper base, a foundation of sustainable power to build on before a dedicated build block or event plan. Ideal if you have some riding history and want to turn structured hours into a durable, repeatable engine.

HOW IT PROGRESSES. Three classic phases each add more time in the sweet spot band. Base one introduces sub threshold work in shorter blocks, base two extends to two by twenty and adds over unders and muscular endurance, and base three builds the biggest sweet spot volume and reaches toward threshold. Recovery weeks at four and eight let it all absorb, and a taper leads into the final test.

WHAT MAKES IT DIFFERENT. Every ride carries a full six part description and a verified academic reference, thirty two distinct sports science papers across the plan. The engine work is genuinely varied, primers, ladders, pyramids, broken blocks, over unders and sweet spot to threshold ramps, never the same session twice. It opens and closes with an identical 20 minute FTP test so you can measure exactly how much power you built.

WHAT TO EXPECT EACH WEEK. Two to three quality sweet spot or over under sessions, undulating aerobic support rides, one long ride with embedded blocks, and a genuine recovery day. Loading weeks run 7 to 8 hours, recovery and taper weeks are lighter, and weekly notes guide the theme, fuelling and pacing throughout.